CrossFit Orwell Affiliate Programme 04-02-2019

Monday 4th February 2019 

CrossFit

Strength
Deadlift
5-5-5-5-5
WOD
4 RFT
20 Cal Ski/Row/Bike
20 KB Swings

Orwell Conditioning 6:30pm

20 Min AMRAP
50 Cal Bike/Ski/Row
40 KB Swings
30 Ab Mat Sit Ups
20 Med Ball Cleans
10 HR Press Ups

Tuesday 5th February 2019 

CrossFit

Strength
Push Press
5-3-1-1-1
WOD
8 Min AMRAP
21-15-9
Wall Balls
Down Ups

Orwell Conditioning 6:00am 

40 EMOM
Min 1 – Bike 10-15 Cal
Min 2 – Ski 10-15 Cal
Min 3 – Row 10-15 Cal
Min 4 – Down Ups x 10-15 reps
Min 5 – Rest

Wednesday 6th February 2019

CrossFit

WOD
12 Min AMRAP
Row 250m/Ski 250m/Bike 15-20cal
8 T2B
12 Slam Balls
8-12 Press Ups
Rest 3 Mins
Repeat

Orwell Weightlifting 7:30pm 

Warm Up / Primer
Split Stance Strict Press
4 x 5 each side (empty bar)
Main Component
1 Hang Clean + 3 Split Jerks
5 x 1 at 70-75%
2 Sec pause in Split Jerks
Accessory
Clean Grip RDL
3 x 10 at RPE 7/10

Thursday 7th February 2019

CrossFit 

Strength
Front Squat
5-3-1-1-1
WOD
For Time
75 Double Unders
50 Dumbbell Hang Clusters
25 Pull Ups

Orwell Conditioning 6:00am 

Double Under Practice

30 Min EMOM
Min 0-2 – 20-60 DU + 10-20 Burpees
Min 2-4 – 20 Slam Balls + 20 Dumbell Push Press
Min 4-5 – 10-15 V-Ups

Friday 8th February 2019 

CrossFit 

Gymnastic/Skill
Handstand holds
WOD
15 EMOM
Min 1 – 12-20 Box Overs
Min 2 – 16-20 Alt DB Snatch
Min 3 – 30-45 Second Hollow Hold

Orwell Conditioning 12:30pm 

10 AMRAP
15 Cal Bike/Ski/Row
12 KB Deadlifts
9 Burpee Box Jumps
Rest 2 Mins
10 AMRAP
15 Cal Bike/Ski/Row (choose different machine)
12 KB Swings
9 KB Facing Burpees

Saturday 9th February 2019 

CrossFit 

Strength
3 x Cleans
10 EMOM
WOD
10 EMOM
3 Pull Ups
6 Press Ups
9 Air Squats
Remainder Max DU/SU

Orwell Weightlifting 09:30am 

Warm up/ Primer
Hang Muscle Snatch + OHS
4 x 5+5
Main Component
Hip Snatch
5 x 5
Accessory
Snatch Grip RDL
3 x 10 RPE 7/10

Sunday 10th February 2019

CrossFit 

Strength
Bench Press
5-3-1-1-1
WOD
In Pairs
2 Mins on 2 mins off x 4
10 KB Swings
10 KB Lunges
Max Calories Machine

Orwell Conditioning 08:30am

Running Clock
0-5 Minutes – 50 Wall Balls + 25 Down Ups
5-10 Minutes – Run 800m + 25 Ab Mat Sit Ups
10-15 Minutes
Row Ski or Bike 50 Calories
15-20 Minutes
50 Alternating Dumbbell Snatch